Breeeeeeathe

Good morning friends.  Reading is one of my hobbies. It’s good to always read because from that you will learn many things in real and even you can apply what you have read.  I read one article in one magazine.  I’d like to share it with you.  I’m sure it will help you a lot and even with me.  I tried to do it and it gives me positive result.

 

We all know to breath, but are we really getting the most from each breath we take?

 

Many of us inhale too shallowly, particularly when we’re stressed or tired.  These high, fluttery breaths only make us feel more anxious.  Gay Hendricks, Ph.D., author of Conscious Breathing advice to many people to take a moment and look at their abdomen.  If the belly doesn’t move, expanding in and out, then you’re not doing it right.  Sure enough the belly was hardly moving.

 

Slow yourself down to four seconds of breathing in and four seconds of breathing out, Hendricks said.  All it takes is three of those nice, slow breaths, and your stress quiets down.  To calm down even more, the reset button or doing four-second in-and-out breaths, but then pausing when the breath is out of your body until you need to breathe again.

 

Taking four seconds to breathe in and four-seconds to breathe out meant that you needed to stop what you was doing and concentrate, which was difficult at first.  You sill feel a glowing sense of refreshment that eased the tension and anxiety.  This is so easy to do and unobtrusive enough that you can do it anywhere. - Sandi Khan Shelton

What to do when guilt attacks?

Good morning friends.  Have you every feel any guilt before in your life?  It’s not a good feelings…..right?  Sometimes we do things which we should not intend to do, that’s why after wards we feel unhappy for that and sometime we feel guilty.  Let me share one article which I have read.  It’s a good one. 

Guilt is generally a good thing.  It keeps our impulses in check, inspires us to protect our families and communities, and helps us learn from mistakes.  Unfortunately, it can also fuel depression and anxiety, or overwhelm accident survivors and war veterans.  If left to fester, bad guilt can literally ruin a person’s life.

So how do you know if you’re suffering from good or bad guilt?  And what can you do about it?  There are five-step path to guilt freedom.

1.    Recognize that guilt is normal.  You’ll hear people say, “if only I had done this, I could have made a difference.”  This is the prefrontal cortex—the guilt center of the brain, which is responsible planning, forethought, judgment, and impulse control—trying to make sense of the situation.  The average criminal’s prefrontal cortex tends to be relatively quiet, but the area is overactive in people who tend to worry or who are racked with guilt.

2.    Identify the type of guilt.  If it’s helpful guilt, take the message seriously: “Yes, I should stop smoking.” If it’s destructive (why did I live when others were killed?), seek professional help.

3.    Understand the triggers.  When guilt’s nipping at your heels, write down exactly what you’re thinking.  Are your thoughts rational, or are they just shredding your insides like a salami slicer?  Putting your thoughts to paper will help you see the situation more objectively.

4.    Make amends.  If your guilt stems from having hurt someone, take action.  Apologize, write a letter, or offer to help that person in some way.

5.    Forgive yourself.  This is key.  When you can say, “I did the best I could,” or “I can learn from this experience,” guilt is on its way out. – Daniel G Amen. M.D

 

What to Do When Guilt Attacks?

Guilt is generally a good thing.  It keeps our impulses in check, inspires us to protedct our families and communities, and helps us learn from mistakes.  Unfortunately, it can also fuel depression and anxiety, or overwhelm accident survivors and war veterans.  If left to fester, bad guilt can literally ruin a person’s life.

So how do you know if you’re suffering from good or bad guilt?  And what can you do about it?  There are five-step path to guilt freedom.

1.    Recognize that guilt is normal.  You’ll hear people say, “if only I had done this, I could have made a difference.”  This is the prefrontal cortex—the guilt center of the brain, which is responsible planning, forethought, judgment, and impulse control—trying to make sense of the situation.  The average criminal’s prefrontal cortex tends to be relatively quiet, but the area is overactive in people who tend to worry or who are racked with guilt.

2.    Identify the type of guilt.  If it’s helpful guilt, take the message seriously: “Yes, I should stop smoking.” If it’s destructive (why did I live when others were killed?), seek professional help.

3.    Understand the triggers.  When guilt’s nipping at your heels, write down exactly what you’re thinking.  Are your thoughts rational, or are they just shredding your insides like a salami slicer?  Putting your thoughts to paper will help you see the situation more objectively.

4.    Make amends.  If your guilt stems from having hurt someone, take action.  Apologize, write a letter, or offer to help that person in some way.

5.    Forgive yourself.  This is key.  When you can say, “I did the best I could,” or “I can learn from this experience,” guilt is on its way out. – Daniel G Amen. M.D

Reaching Peak

A peak experience often follows the release stage.  At this level you are more likely to experience greater insights, freedom from fear and anxiety and a sense of unification with an infinite or external dimension of reality. 

 

We now know that dramatic insights and personal breakthroughs are all rooted in the same underlying medical and biological phenomena, which is, basically, our body’s natural ability to heal itself.  So that while the challenges and circumstances may be quite different, each peak event is triggered in precisely the same way.

 

In short, if you can grasp what trigger has helped you improve your tennis serve, you’ll understand what it takes to strengthen your speaking ability.  And if you can learn the trigger to stimulate creativity on the job, you will be able to take giant steps toward improving your health—and even comprehending the biological foundation of your spiritual life. 

A Moment Alone: The Vogage In

There’s a deep and utterly unique pleasure that comes—when you’re travelling alone-the minute the train pulls out of the station.  It’s unlike the exhilaration and the vague anxiety of a plane’s takeoff, unlike the wary alertness of leaving the driveway.  Is it the comfort of the plush seats?  The old-fashioned charm of the fact that the conductor still says “All aboard!”?  I think it has more to do with a kind of promise.  For the next few hours, you will be out of time, free and (especially if you ride in one of the cell-phone-free “quiet cars”) at peace; nothing will interfere with your enjoyment of your own company.  It’s a bit like a long nap, except you remain awake, soothed and rocked by the rumble of the wheels on the track, reading or daydreaming, entertaiend by the spectacle of the world streaming smoothy by—a delightful reverie from which you will emerge having arrived at your destination.

Reference:  Francine Prose

Photo Courtesy:  farm2.static 

Caring without clinging – 2

As I rolled out my yoga mat and surrendered into a forward bend, I tuned in to the tides of love and worry surging through me:  the ferocious mother-bear longing for my child to be forever protected from fear and sorrow and rejection and the humiliation of big kids pushing him off the slide; my yearning to make the magic set of decisions that would ensure his happiness forever.  But as I smoothed out my ragged equanimity, I remembered that all I could do in this situation was give my very best.  I could love Shivam, nurture him, protect him, make the best choices I could for him.  But I could not control the unfolding of his life.

 

As life challenges go, of course, sending a child to preschool is rather minuscule.  Shivam and I were facing just a few hours of separation anxiety, not one of the infinite horrors that can strike anyone at any moment.  When it comes to equanimity, I’m still using training wheels.

 

But it’s through such small moments that we train our capacity for letting go—and begin to come to term with the fact that in the end, we can’t control anything but the intention we bring to our actions.

 

This is not a particularly cuddly insight.  It’s not comforting like a warm blanket; it feels more like a free fall off a cliff.  But when we open up to the terrifying truth that we can’t manipulate much of any experience worth having, we also open up to the incredible beauty and preciousness of every fragile, uncontrollable moment.  All of our fantasized security is revealed to be an illusion, but in the midst of the free fall into emptiness, it’s possible to be at peace.

Finding Peace – 1

Those of us who practice regularly eventually come to understand what a comfort yoga can be.  Whether it’s at the end of a stressful day or the beginning of a new one, coming to the mat has the ability to wipe away the anxiety of missed deadlines, or open the heart to accept whatever gifts might be coming our way.  For people living busy lives In a whirling world, yoga surely is the perfect elixir for body and soul.

I know one story that happened to my friend.  Let me share you that story.  One day she received an email from an unusual source—a naval aviator.  Along with his short note was a picture of two American soldiers practicing yoga on the deck of an aircraft carrier.  At first it seemed a little shocking—soldiers practicing such a peaceful art—but a closer look made her smile.  Appropriately enough, they are standing very enthusiastically in Warrior I—flight suits, heavy boots, and all.  And on their faces, their serene smiles relayed a sense of inner calm that only yogis can truly understand.  I began to think about their situation—that any minute they could be called into action and possibly face horrific consequences.  Certainly, that’s more stress and anxiety than most of us will ever have to deal with in our “busy” lives.  But thankfully yoga is there on board that ship, halfway around the world, for these your warrior.